Marquee Health

Sticking with an exercise routine can be challenging when you don’t see results right away or you get bored. Here are some ways to get moving and stay moving!

Lighten up your goals. Your fitness goal may be too big for you right now, especially if you’re new to exercise. Start by exercising 30 minutes two to three times a week and build upon your routine.

Change your perspective. Rather than looking at exercise as a chore, think about how lucky you are to have the ability to move your body and release some of that tension and stress. This will help you feel more excited to workout!

Schedule a regular workout time. Sit down with your weekly schedule and build in pockets of movement each day.

Delete guilt. You’re going to miss a day or two, but don’t let that be an excuse to give up! If you accept that there will be some side steps in your fitness journey, you’ll be better prepared mentally to deal with setbacks.

Track your progress with an app or journal. Seeing improvements, whether it’s running faster, doing more reps or working out more often, makes you want to keep going.

Think fun and variety. Whether it’s an online class that changes the theme each week or a trail run that changes scenery every season, design your exercise routine around a variety of exercise methods.
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Self-care isn’t selfish!

This weekend, we challenge you to take some time for yourself to unwind, de-stress, or whatever makes you feel good!

Without an effective treatment or vaccine, we may experience a “second wave” of COVID-19 cases in the coming months. So, how can we prepare our immune systems?

Eat a nutrient-dense diet. Incorporate good sources of zinc, vitamin C, vitamin A and lean protein.

Make lunch your biggest meal of the day. The digestive system is at its strongest in the middle of the day.

Aim for high quality sleep. Prioritizing sleep for 7-8 hours each night has been shown to support a healthy immune system.

Stay active. Exercise can help support the immune system and manage stress.

Practice stress management. The pandemic has heightened stress for people experiencing health-related issues, fear, social isolation and economic hardships. Be deliberate about incorporating stress management techniques like moderate exercise, journaling, meditation and spending time in nature. Also be open to the possibility that you may need help to navigate this stressful period since stress and trauma can depress the immune system.

Manage underlying health conditions. People with diabetes, high blood pressure, asthma, or other health conditions may be at a higher risk of contracting COVID-19 and other respiratory illnesses. Talk to your doctor and contact your wellness program for support managing these health conditions.

Many of us have put summer traveling on hold, but our stress levels tell us we need to get away more than ever! Even if you can’t take a trip to a spa or distant beach to unwind, you can create a mini wellness retreat at home!

Start by taking inventory of what you need to make yourself feel more at peace. Make a list of the things you’d like to do for yourself and give yourself the gift to do those things.

Just like a retreat, give yourself an agenda. Schedule your activities, healthy meals and downtime.

Plan your meals ahead of time. Treat yourself to healthy meals throughout your ‘retreat’. Be sure to include plenty of water with cucumber, lemon and mint!

Schedule energizing and relaxing activities. Work up a sweat with a yoga class/video or try your hand at a new DIY home project. Then calm down with meditation, journaling, reading or an at-home facial mask.

Disconnect! No emails, no social media and ignore the TV for a few days. It will all be there when you ‘return’.